Name: Playbook - Sami Bossert - Legs & Glutes All Day - Gym [75 minutes]
Uploaded: 2023-03-01T18:04:10.458Z
Duration: 75 min
Description: Legs & Glutes All Day - Gym [75 minutes]

DED — love this workout set, my go-to leg day!

zoë

One of my new favorites! First time using landmine and I loved it!

Leah

I’m totally going to be sore tomorrow 🥵

Taylor Slough

I am in love with Sami workouts, really even when I stay home to workout I don’t feel guilty. Same challange that If I did in the gym ❤️

Karina frazier

OMG such an amazing workout !! I absolutely love it !

Cristina

2nd time thru and I love it even more this time!  Super sweaty and my legs and booty are feeling it❤️

Krystle

Did this one for a second time, so sore 🤣

Madeline

Umm…not only was this workout 🌶🔥can we talk about the blue shorts your wearing 💙💙💙

Tamara

Holy moly! 😓that was a great one! That landmine courtesy lounge had me struggling! Great sweat! My lower half it’s crying!

Samantha

Trista Clark

Another one for the books!! 

This one needs a bit of a set up either with the landmine setup or place the bar in a corner of your choosing. I tried to keep the equipment minimal, but whewwww is it such a good one! 


Equipment:
• Landmine Set Up 
• Box or Bench
• Swiss Ball

• use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• position your feet shoulder width apart and about 3 feet in front of you
• rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• feet planted on the floor, bend at the knees and squat down - you’ll feel your quads for this one! 

As a reference, I’m using 25lbs total on the barbell (which is 45lb)

Landmine Hack Squat

• Use bumper plates! Their diameter is wider to allow for your entire upper back to be supported - but still light enough to power thru these reps and get a nice deep squat ! 
• Position one foot 3 feet in front of you. The other foot 2 feet behind with a bent knee (this leg will be used for balance and just slight support if needed)
• Rest bar on one of your shoulders and lean back on the plate - it might feel a bit weird at first 
• Feet planted on the floor, bend at the knees and squat down - you’ll feel your quads for this one! 

As a reference, I’m using 25lbs total on the barbell (which is 45lb)

** don’t forget other side!

Landmine Single Leg Hack Squat

• Use a bumper plate as the diameter of the weight is largest for it being a lighter weight (10, 20 or 25lb plate) 
• Hold the end of the bar in front of you, close to your chest and however you feel most comfortable 
• Lean into the plate and place the outer foot ~2 feet outside the end of the bar
• Bring your other leg behind you and into a lunge 

** practice this move by performing a curtsy lunge and at the bottom of the move you should be pretty upright with the bar

** you should feel your outer glute the most 

Engage your core the entire set. Press up with your stationary foot (the heel specifically) 

For reference. I’m using a 25lb bumper plate. 

** repeat on other side

Landmine Curtsy Lunge

• Wider stance (similar to a wide lunge) 
• Keep a nice 90 degree angle to your front knee, back upright and core engaged 

** Add weight for more of a challenge!

Bulgarian Split Squat [hamstring focused]

Complete recommended reps of weighted hip thrusts. Immediately drop the weight and finish with the reps (or until failure) bodyweight thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting position 
- Tuck your chin in during the thrust 
- Hold the thrust for 2 seconds

** with this one, start with your heavier weight the 2nd round (use the first set as a warm up). Then each consecutive set you’ll decrease the weight and increase the reps!

Barbell Hip Thrusts

• Start with the thrust squeeze at the top, tucking your chin in, feet flat on the floor and squeezing both glutes with 2-3 seconds 
• Drop your hips just slightly down to the ground and then squeeze back up and hold for 2-3 seconds 

** typically, this is meant to be a burn out after your weighted thrusts

Bodyweight Hip Thrust Pulses (KAS Glute Bridge)

Hip thrust Intensifier

• Lay your pelvis on a Swiss Ball. Make sure it’s a large enough ball to create a nice bend to your hips. Upper body will be facing down, both hands sturdy on the ground with a wide stance, balls of feet together and knees flared out 
• Squeeze your glutes, press your feet together and raise your feet up to the ceiling 
• Hold the squeeze at the top for 2 seconds and slowly lower down

Diamond Reverse Hyperextensions (Swiss Ball)

Legs & Glutes All Day - Gym [75 minutes]

Christabelle

Tighten those thighs | Gym | 60 minutes

Rebecca

Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Legs & Glutes All Day - Gym [75 minutes]

Community

More workouts from Sami Bossert